We don’t want to tell you that, but as you get older, so does your body. Performance may not be as good as it used to be. But don’t despair (or stop working out!). Because that doesn’t mean you should give up, it just means you may need to work a little harder and incorporate a little more protein into your diet.
The Recommended Dietary Allowance (RDA) (or basic need) for protein is only about 0.8 grams of protein per kilogram of body weight. However, it has been shown that older adults need more protein per kilogram of body weight than younger adults. Snacking is an important way to make sure you feel full and get the essential nutrients your body needs.we talked Julie Upton, MS, RDand members of the medical expert panel with which they shared The best high protein snack ideas for people over 50 who want to build muscle.
turns out to be an egg teeth That’s all because it offers many advantages.
“If you’re looking for something nutritious, crack open an egg,” says Upton.
According to Upton, one large egg has 70 calories and provides more than 13 essential nutrients, including iron, vitamin D, zinc, lutein, zeaxanthin and choline.
Eggs have 6 grams of high-quality protein and antioxidants. “Eggs are great for adults because the protein provides all the essential amino acids so the body can utilize them more readily than other protein sources,” says Upton.
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The juicy young soybeans are so delicious that you might want to eat them all at once.
One cup of edamame contains about 190 calories and 18 grams of protein, according to Upton.
“It boasts a one-two punch of filling protein and fiber, not to mention many beneficial anti-cancer and cardiovascular benefits,” Upton says. Look for them, they’re a great source of plant-based protein and nutrients for adults.”
“Plain, fat-free Greek yogurt is a healthy and essential part of your diet,” says Upton.
She explains that traditional Greek yogurt is strained to lose watery whey. will be
She also adds that 1 cup of non-fat Greek yogurt has about 24 grams of protein — the equivalent of 4 eggs!
Those looking to maintain or improve muscle mass as they age can turn to a glass of milk for help.
“Milk is a nutrient-dense option for adults, providing 8 grams of high-quality protein per cup,” Upton explains. provide a perfect ratio.”
Whey protein provides enough of the essential amino acids that protein needs to perform the functions it does in the body, according to the Mayo Clinic. However, casein protein is digested more slowly than other proteins.
“Numerous studies confirm that whey and casein help build and maintain muscle mass in adults,” Upton says.
Kayla Garitano
Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University where she majored in journalism and minored in marketing and creative writing.read more
